Seo U tla se Hloka
- 1/4 senoelo sa oli ea mohloaare kapa oli ea meroho
- 2 cloves e hloekileng konofolo, e sithabetseng
- 2 lik'hilograma tsa likhoho tsa matsoele, tse entsoeng ka letlalo
- 1 senoelo sa mangoe se peeled
- 1/4 senoelo se tsoekere tsoekere
- 1/4 teaspoon cloves e ncha ea fatše
- Di-teaspoon tse 2 tsa ginger
- 1/4 teaspoon nutmeg
- 1 teaspoon soy sauce
- Pepere le letsoai le mongobo e le hore li latsoe
Kamoo U ka e Etsang
Pheha oli ka lero le boima. Kenya konofolo 'me u qete metsotso e se mekae.
Ebe u eketsa li-fillets. Pheha metsotso e ka bang 15 ho isa ho e 20 ho fihlela khoho e phehoa.
Ho sa le joalo, ka sekotlolo se lekaneng, kopanya mango le tsoekere, cloves, ginger , le nutmeg . Tšela motsoako holim'a li-fillets tse phehiloeng mme ka bonolo u kopanya ho koahela likotoana tsa kana. Kenya moriana oa soy , letsoai le pepere ho latsoa. Pheha metsotso e ka bang 10 hape.
Sebeletsa chesang ka meroho e ncha e tala le sehlahisoa se lehlakoreng sa raese .
Mohloli oa Recipe: Tropic Cooking ke Joyce LaFray Young (Melemo e Leshome ea Khatello)
E ngotsoe ka tumello.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 777 |
| Total Fat | 44 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 22 g |
| Cholesterol | 190 mg |
| Sodium | 341 mg |
| Li-carbohydrate | 31 g |
| Fiber Fiber | 1 g |
| Liprotheine | 62 g |